Page 4 - Sleep.pdf

Ë Don't Eat Heavy Foods

Too Late

Many medical experts advise us to
finish eating at least one hour before
going to bed. As a rule, try not to
indulge in heavy foods and big meals
late at night. Fatty foods will present
a challenge for your stomach, which

will have to work hard during the
night to digest the food.

Some spicy or acidic foods may also
cause issues like heartburn. If you
are feeling peckish, have a light

snack of cereal, oats, or crackers
and cheese.

Ë Try The "4-7-8" Ë Push Your Pressure

Technique
Points
Harvard-trained expert Andrew Weil
came up with the "4-7-8″ technique, Derived from acupressure, a
which helps deliver more oxygen to traditional Chinese cure for insomnia,

your body than normal breathing this technique involves pressing down
can. on your body's pressure points.
Try putting your thumb on the area
First, lightly touch the ridge of tissue
behind the top row of teeth with your between your eyebrows at the top of
tongue, and exhale. Then, breathe in your nose, where you feel the indent.

through nose for a count of four, and Hold for 20 seconds, release, and
hold your breath for a count of repeat two more times.
seven.
Or you can try putting your right foot
Blow air out through your mouth for across your left knee, and press on
a count of eight, and then repeat the the indentation between your big toe

process three more times. and second toe.
Consult videos like this for more
This breathing technique can relax
your parasympathetic nervous acupressure tips, or see what holistic
system, which can become stressed health experts recommend doing.
out during the day.

P.G. Better Living